Posts Tagged ‘Ankle’

Rotator Cuff Problems

Rest assured as we offer only the best and most reliable treatments to your condition. www.orthopaedicclinic.com.sg We are a specialist clinic catered to treating sports and orthopaedic problems. Our practice caters for most orthopaedic needs, specializing in orthopaedic trauma surgery (fractures, broken bones), leg lengthening, limb reconstruction, deformity correction, and non-union and bone infection surgery. We also focus on elective orthopaedic surgery like knee arthroscopy, bunion correction, carpal tunnel release and ingrown toenail correction amongst others. Our clinic carries out diagnostic and therapeutic arthroscopy, reconstruction of ligaments and manages all sports related conditions of the shoulder, elbow, knee, foot and ankle. The foot and ankle service provides treatment for bunions, heel pain, and deformity correction and arthritic conditions. Our website contains educational resources for patients who you may like to read up on topics related to sports injuries, orthopaedic problems and musculoskeletal pain and the treatments for it prior to consulting with us. At our clinic we believe in a holistic approach to orthopaedic problems with integrity, honesty and openness as core values. We also believe that not all patients need operations and that every patient needs a management plan structured according to his/her needs or personal situation. Please do not hesitate to contact us for further information you may require at (+65) 6471 2694 We specialize in treating patients sustaining from: • Knee Pain and Injuries • Shoulder Pain and Dislocation • Back Pain • Tendonitis, Tendon and Ligament Injuries • Fracture • Industrial Accidents • Osteoporosis • Rheumatologic Conditions

Weekend Warrior – Part 1 – “the Bum Shoulder”

Help for shoulder pain

Weekend Warrior – Part 1 – “The Bum Shoulder”

Do you love playing sports? Do you participate in a master’s league sport? Is it hard to make time to practice outside of games? Well, games are more fun anyway…right?!

Of course! That is, if you don’t have tendonitis or if you don’t get injured. Right now, as I’m writing this, there are 30 guys at my gym who are playing a weekend game of ‘pick-up’ basketball. And guess what? Without fail, every Saturday, one of them (at least) gets hurt, or leaves the game because “my shoulder (knee, ankle, elbow) is killing me!”

While this is good for business, it’s not good for you. It’s time that you learn how you can strengthen those painful joints in just a few minutes a day so that you don’t have to worry about ‘old age catching up.’ The fact is that we spend our whole day in a chair at work, or in front of a computer, or reading, or doing something else that has us in a terrible posture, slouched or hunched forward. Normally, when we leave work we crack our necks once or twice, wish for a massage, and then assume all is better the next day. Well, it turns out that we are actually doing slow, but successive damage to our joints.

Did you know that your head position can cause tendonitis in your shoulders? It’s true. ‘Forward head,’ meaning your ear is not lined up with the top of your shoulder when you look from the side, actually puts stress on your rotator cuff. ‘Forward shoulders,’ as the name implies, creates a similar or greater stress on your rotator cuff muscles. This stress eventually leads to tendonitis, or sometimes even a rotator cuff tear that requires surgery.

By performing a couple of back strengthening and head retraction exercises, which you can do while sitting at work in less than 10 minutes, you can avoid, if not eliminate these problems. The muscles that you’re going to want to strengthen in your back are:

o Rhomboids

o Middle/Lower Trapezius (“Traps”)

o Posterior Deltoid

o Lattisimus Dorsi (“Lats”)

So go out there and find some exercises to strengthen these muscles and avoid injury! If you are having trouble or you are unsure about what the best method might be, don’t be too proud: Seek the help of a fitness professional or physical therapist. We’d be happy to help you create a foundation for healthy living and injury prevention. The human body is a complicated machine. It’s wise to avoid learning through experience when dealing with any complicated machine, especially one that hurts through experience!

Kareem Samhouri, DPT, HFI is a doctor of physical therapy, an exercise physiologist, and a certified health and fitness instructor. You can join his FREE video newsletter by logging on at: www.globalfitnessllc.com

Use ice to decrease pain